Warm-up
200m run
+
Dynamic mobility and activation
* banded pec stretch
* banded lat stretch
* T spine opener
* band assisted anterior pec stretch
3 rounds de 30" cada
B)
Montar carga hang power clean - 5'
RX 155/105
SC 135/95
C)
Conditioning WOD (competition pace)
2 rounds:
20 DU
5 C2B
3 hang power clean
rest 3'
D)
WOD
AMRAP - 15'
55 DU
15 C2B
5 hang power clean (mesma carga)
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